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Fiber Shake Calories
High-fiber, low-calorie, digestion-supporting shake
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Fiber Shake (250 g) has 138 calories. That works out to 55 calories per 100 g. It contains 21.3 g of carbs, 5.5 g of protein, 2.8 g of fat and 17 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Fiber Shake Nutrition Facts
Selected: 1 cup (medium) · 250 g
138
KCAL / 250G
Carbs
21.3g
· 8% DV
Protein
5.5g
· 11% DV
Fat
2.8g
· 4% DV
Fiber
17g
· 61% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 17% · Fat 19%
Fiber Shake nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 21.3 g | 8% |
| Fiber | 17 g | 61% |
| Protein | 5.5 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Fiber Shake?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 138 kcal |
| 1 pack (mini) | 30 g | 17 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 180 g | 99 kcal |
| 1 serving (medium) | 200 g | 110 kcal |
| 1 bottle (medium) | 330 g | 182 kcal |
| 1 cup (large) | 350 g | 193 kcal |
| 1 bottle (large) | 500 g | 275 kcal |
| 1 cup (jumbo) | 500 g | 275 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Fiber Shake
What is Fiber Shake made of?
Fiber Shake ingredients vary by brand and recipe. Packaged versions use different sources of dietary fiber, while homemade shakes may include foods such as oats, fruit, or seeds. The name alone does not tell you which fiber source a particular shake contains.
Does Fiber Shake help with constipation?
Fiber Shake may help support regular bowel movements because it adds fiber to your diet. Drink enough fluids as you increase fiber, and raise your intake gradually. It is not a treatment for persistent or severe constipation.
Can Fiber Shake replace a meal?
Usually, Fiber Shake is better used as a snack or alongside a meal than as a meal replacement. A fiber-focused drink may not provide the range of nutrients and lasting satisfaction of a balanced meal unless it is specifically formulated for that purpose.
Can Fiber Shake cause bloating or gas?
Yes, Fiber Shake can cause gas, bloating, or changes in bowel habits, especially if you are not used to eating much fiber. Start with a smaller amount, increase it gradually, and drink enough fluid.
Is Fiber Shake good for weight loss?
Fiber Shake does not cause weight loss on its own. Its fiber may help some people feel fuller, so it can be useful as a planned snack, but adding it on top of your usual intake may not support weight loss.
How do you make Fiber Shake at home?
Blend a fiber-rich ingredient such as oats or chia seeds with fruit and your preferred liquid to make a homemade Fiber Shake. Add liquid gradually until you reach the texture you like; extra sweeteners are optional, not essential.
Should you drink Fiber Shake before or after a workout?
Fiber Shake is often more comfortable well before exercise or after a workout rather than immediately beforehand. A high-fiber drink can feel heavy or trigger digestive discomfort while exercising, particularly if you are not accustomed to it.
Can you take Fiber Shake with medication?
Fiber can affect how some medicines are absorbed, so do not mix Fiber Shake with medication or take them together without checking the medicine’s instructions. Ask your pharmacist or clinician whether you should leave a gap and how long it should be.
Can you drink Fiber Shake on an empty stomach?
Yes, you can drink Fiber Shake on an empty stomach if it feels comfortable. Some people prefer it with food because fiber can feel filling or cause digestive discomfort when their bodies are not used to it.
How long does prepared Fiber Shake last?
Prepared Fiber Shake is best consumed soon after mixing, since it can thicken as the fiber absorbs liquid. If you need to save it, refrigerate it in a covered container and follow the package’s storage directions.
Fiber Shake Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B2
0.22mg · 17% DV
B1
0.18mg · 15% DV
Vitamin C
12.5mg · 14% DV
Minerals
Manganese
0.45mg · 20% DV
Copper
0.15mg · 17% DV
Magnesium
65mg · 15% DV
Iron
2.75mg · 15% DV
Potassium ⭐
350mg · 10% DV
Sodium
105mg · 5% DV
Fiber Shake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fiber Shake
To burn the 138 calories in 1 cup (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fiber Shake?
Fiber Shake is a thick drink made by blending fibre-rich ingredients with a liquid such as water, milk or a plant-based alternative. Recipes vary: fruit, oats, seeds or a fibre supplement may provide the bulk, so there is no single traditional formula.
It works as a quick breakfast or snack, whether made at home or bought ready to mix. Its flavour can be fruity or mild, and the texture ranges from smooth to slightly grainy depending on the ingredients. With 6.8 g of fibre per 100 g, it is notably fibre-rich while remaining relatively low in calories. Blend it with yoghurt for a more substantial drink, or use water or an unsweetened plant drink for a lighter version.
How Nutritious Is Fiber Shake?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fiber Shake Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fiber Shake Contain Allergens?
No known major allergens
Which Diets Is Fiber Shake Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fiber Shake Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.75g
POLYUNSATURATED
1g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.